High Bar Squat
Learn how to perform High Bar Squat, a Legs exercise, with setup, breathing and common mistakes.
High Bar Squat · Preview
Setup
Rest the bar high on your traps and stand with your feet shoulder-width apart. Open your chest and brace your abs firmly so your torso stays steady.
Start phase
Bend your hips and knees together as you lower. Keep your torso as upright as possible and let your knees travel naturally toward your toes.
End phase
Drive through your whole foot to rise. Keep your torso angle from folding forward, and drive with your quads and glutes.
Target muscles
Make sure your front thighs and glutes work at the same time. If your knees extend first, lower the weight and practice using your glutes with them.
Common mistakes
Your injury risk increases if your lower back rounds at the bottom or your knees cave in. Even if you reduce depth, protect your neutral back and knee direction first.
Breathing
Take a deep breath and brace your abs before lowering, then exhale as you rise. In a heavy set, holding your breath through the drive helps keep your torso much more stable.
Coach tip
Press evenly through your heel, big toe, and little toe to improve your balance. Do not bounce out of the bottom; pause briefly, then drive up for a stronger position.
